Overcoming Injury in Ultramarathon Training
It is very common for runners to get injured while training for an ultramarathon. This can happen for many reasons, from the way you move to doing too much too soon or just slipping and twisting an ankle. Every runner will go through this and knows how annoying it is, especially when you are right in the middle of hard training. Often, it is actually harder on your mind to deal with an injury than it is to physically get better.
I have been through this myself and I know exactly how frustrating it feels. Even if it is just a small niggle that stops you for a week or two, it is hard for runners to do nothing because they do not want to lose the fitness they have worked so hard for.
After dealing with many issues myself, from runners knee to ITBS and most recently Peroneal Tendonitis, I have found that to lower the pain and get back to running faster, you should follow these steps.
Initial Diagnosis
Describe your pain and where it is to an AI chatbot or Google to see what they suggest. They can be very good at giving you an idea of what sort of issue you might have. Always remember though, do not take this as a fact and always seek professional advice. If the pain is not too bad, wait it out and rest for a week. If it is bad, see a physio to find the real problem and get a proper plan to get better.
Stick to the Plan
You must follow your recovery plan exactly. When you feel ready to start running again, keep it very easy until you feel comfortable and have no pain. Do not go straight back to long runs or lots of miles. Most injuries happen because we did too much, so we want to slowly build up our training again.
Maintenance and Strength
Keep doing your recovery exercises even after you feel better. This keeps the area strong and moving well. It also makes sure the injury does not come back if the original problem was caused by a weak muscle or being too stiff.
The Role of Cross Training
Some runners find it hard to accept they have to stop running to heal. To help with this, if your physio says it is okay, you can try other types of exercise that do not put weight on the painful area.
For runners, swimming is the best choice for staying fit while injured. It keeps your heart and lungs working hard while putting no pressure on your bones or muscles. You can also try cycling, which is another great way to exercise without the heavy impact of running. Doing these things will keep your fitness up while your body heals.
Being injured is tough, both for your body and your head, but following a steady plan will get you back to the trails stronger than before.
